Your Recipe

TROPICAL MANGO KALE SMOOTHIE

Zutat  Menge  Kalorien 
Bananen roh 126g 112kcal
Kiwi 74g 45kcal
Mango 300g 180kcal
Grünkohl 42g 15kcal
Chiasamen 0.85g 4kcal
Kokosmilch 122g 281kcal

Recipe Tags:

Food

Recipe Instructions:

INGREDIENTS
2 cups torn kale leaves, removed from stem (massaged if desired)
12 chunks frozen mango
1 banana
1 large kiwi peeled
½ cup coconut milk
a sprinkle of flax or chia seeds (optional)

INSTRUCTIONS
Blend! Blend it. Blend it real good! That’s it!
Using a blender or processor, combine above ingredients and blend into green smoothie perfection. The longer you blend the kale the more it will break up, and the thickness will greatly depend on the ingredients used.

Since I used frozen mango and coconut milk, my smoothie was super thick yet still easy to drink through my favorite glass straw. If you only have fresh mango handy, consider using frozen banana to thicken. Use the above recipe as a guide then adjust to taste as needed. New to kale? Consider adding a bit more mango to kale ratio and then working your way up as needed. Easy peasy!

Nährwertangaben 
Portionsgröße  332 g | ml
Menge pro Portion  318
1332
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 16g 20%
Gesättigte Fettsäuren  13g 66%
Natrium 24mg 1%
Gesamte Kohlenhydrate  47g 17%
Ballaststoffe  7.5g 27%
Zucker  34g
Protein  4.4g 9%
Vitamin D 0mcg 0%
Kalzium 98mg 8%
Eisen  1.9mg 10%
Kalium 828mg 18%
* Der % Täglicher Wert (TW) gibt an, wie viel ein Nährstoff in einer Portion Lebensmittel zu einer täglichen Ernährung beiträgt. 2000 Kalorien pro Tag werden für die allgemeine Ernährungsberatung verwendet. 
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Vitamin
Nährstoff Menge  DV
Vitamin A 135.21 mcg 15%
Thiamin [B1] 0.114 mg 9%
Riboflavin [B2] 0.186 mg 14%
Niacin [B3] 2.298 mg 14%
Pantothensäure [B5] 0.763 mg 15%
Vitamin B6 0.505 mg 30%
Cobalamin [B12] 0 mcg 0%
Folat [B9] 109.338 mcg 0%
Vitamin C 115.709 mg 129%
Vitamin D 0 mcg 0%
Vitamin E 2.174 mg 14%
Vitamin K 103.403 mcg 86%
Betain 0.248 mg 0%
Cholin 25.75 mg 5%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  46.8 g 17%
Sugars 34.3 g 69%
Ballaststoffe  7.5 g 27%
Carbohydrate 43.4 g 0%
Netto-Kohlenhydrate 12.5g
Aminosäuren
Nährstoff Menge  DV
Alanin 0.274 g 0%
Arginin 0.38 g 0%
Asparaginsäure 0.426 g 0%
Cystein 0.054 g 0%
Glutaminsäure 0.712 g 0%
Glycin 0.197 g 0%
Histidin 0.158 g 0%
Isoleucin 0.175 g 0%
Leucin 0.295 g 0%
Lysin 0.256 g 0%
Methionin 0.061 g 0%
Phenylalanin 0.194 g 0%
Prolin 0.175 g 0%
Serin 0.2 g 0%
Threonin 0.163 g 0%
Tryptophan 0.056 g 0%
Tyrosin 0.11 g 0%
Valin 0.236 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 98.01 mg 8%
Kupfer 0.44 mg 49%
Fluorid 1.39 mcg 0%
Eisen  1.89 mg 10%
Magnesium 69.22 mg 16%
Mangan 1.08 mg 47%
Phosphor 123.65 mg 10%
Kalium 828.22 mg 18%
Selen 5.81 mcg 11%
Natrium 23.59 mg 1%
Zink 0.79 mg 7%
andere
Nährstoff Menge  DV
Wasser 263.236 g 0%
Asche 2.073 g 0%